April 30, 2020

Kill the Corona Virus with a Gun

THE SCENE:
PEGBOARD ERRRWHERE! (Except for you freedom-loving rebels in the outer realms who might actually be at an AO! FIGHT THE MAN!)

F3 WELCOME & DISCLAIMER

F3 Workouts: 1-free of charge 2-open to all men 3-held outdoors, rain or shine, heat or cold 4-led by men who participate in the workout in a rotating fashion, with no training or certification necessary 5-End with Circle of Trust (I am not an expert, YMMV, don’t die, if you do, sue Gus)

WARM-O-RAMA:

SSH IC x25 (your neighbors should hear you)

Arm Circles IC 10F then 10B (nearest AO should hear you so they can join in cadence)

Daisy Pickers SLOW LIKE THE GOOD LORD INTENDED!!! x10

Imperial walkers IC x15 (your neighbors should be calling the police by now)

Merkins OYO x 10 (Birthing noises optional unless the cops have arrived. If so, birthing noises are mandatory)

Mosey at least 100 yards then back (around the block if you are young and still think running is fun like Gomer).

20 x Derkins OYO
SSH IC x25

THA-THANG: The CORONA Gun Range

(Pick start/end spots so you can get a 20-30yrd bear crawl each way)

Drop to your six and prepare to shoot at your “target”:

1 American Hammer x 10

2 Burpee x1 (yell BANG! at the top of your burpee hop THIS IS NOT OPTIONAL!)

3 Bear crawl to “target”

4 Exploding Jump Squat x1 when you reach the “target”. (yell BOOM while in the air)

5 To reload the gun: lunge walk/sprint (alternate each trip) back to start and do step 1 again!
You have a 12 Round Mag (I suggest you take 6 shots then come back after a nice mosey)

 

After 6 shots -Mosey at least 100 yards then come back to the range.

SSH IC x25

Carolina Dry Docks x 20

2 min wall sit

20 x Merkins OYO

Feel free to reload the gun and shoot 6-12 more. (splashing is also appropriate at this time)

 

After 2nd round of the GUN (or 4th if you are hobo)
Mosey back to startex place graffiti on Chokers truck.

20 x Merkins OYO

SSH IC x25

MARY:
Shoulder taps x 20
BBS x20
Flutter kicks (until you think Grimace is happy)
Stargazers Till Time (you have my permission to start on this one anytime during this workout)

COUNT-OFF & NAME-O-RAMA:
1, 1 for PLC, 1 for work, 1 for the drive to work, one, UNO.

ANNOUNCEMENTS:
Call Beans and see what he wants.

QIC:
Gun Show
Workout Date:
05-01-2020